Eat & Move: Overcoming ‘gymtimidation’; Spiced Chicken Legs and Broccoli Salad

This week, Derval O’Rourke shares her top tips for overcoming ‘gymtimidation’.

Sat, 19 May, 2018 - 16:00

THIS WEEK I’m sharing my top tips for overcoming ‘gymtimidation’ and really making the most out of your gym membership. Recipe wise it’s my oven baked harissa chicken and a delicious summer salad.

For many people, one of the biggest hurdles they’ll face on their fitness journey is fully utilising their gym membership and not being intimidated. I was recently contacted on social media by a lovely girl telling me that she found going to the gym tough because there were lots of people in full make-up and posing. The rise of Instagram definitely has a lot to answer when it comes to this.

The key thing to realise though is that everyone in the gym, is there for their own goals.

The vast majority of people in there are too focused on themselves to even bat an eyelid at what anyone else is doing. It sounds harsh but honestly, people take much less notice than you may think.

There are so many people who are well informed on the benefits of lifting weights; improved muscle tone, increased bone density, inner and outer strength yet are too intimidated to step foot in the weights room.

But trust me braving the “testosterzone” is one of the best things you can do if you want to make positive changes for your fitness. It’s so important if you want to achieve your full potential at the gym because it means you will have access to all the equipment you could ever need to sculpt your body and build strength.

Here are my top tips:

1. Ask for help:

I know it can be intimidating but remember that the gym staff are there to help you.

Many gyms also offer an induction when you join which can be an excellent opportunity to ask questions, request demonstrations and familiarise yourself with the facilities. Always avail of the induction.

2. Sign up to a class:

Group classes are great if you’re just starting out and finding your feet in the gym. It’s a handy way to pick up confidence and exercise ideas you can use when you’re doing your own thing. It’s also a great way of making friends with fellow newbies.

3. Make a plan:

Write down a rough guideline of the exercises you want to do and how many sets and reps you want to achieve. I take a couple of minutes in the changing room before I go out to plan this. It helps keep you focused on your workout and reduces the odds of you wandering around the gym aimlessly and feeling totally out of your depth.

4. Buddy Up:

Grabbing a friend to go with you will make hitting the gym a lot less scary. Plus, it’s way more fun to do a buddy workout together and have a laugh. You can experiment with the equipment together and spur each other on through an awesome workout. Lots of gyms will offer partner rates so why not ask if they will offer you reduced membership if two of you join?

5. Tactical Timing:

If you’re going it alone, a great way to build up your confidence is to head into the weights section at an off-peak time (ie, not early morning or just after work). This means it will be quieter, leaving you able to explore everything the gym has to offer in peace. I rarely go to any gym at peak times. Ask staff when is busy and they will be able to guide you.

Fitspiration

@voguewilliams

I really enjoy watching the different fitness sessions that Vogue does. She comes at fitness from a very accessible way and makes me want to do her workouts.

View this post on Instagram
A post shared by Irish Examiner (@irish_examiner)

For daily tips to live your best life give me a follow on Facebook or if you have any questions just send me a message.

Harissa Spiced Chicken Legs with Roasted Carrot and Parsnip

This oven roasted harissa chicken is quick and easy to make. It’s packed with flavour and the leftovers are delicious for lunch the next day. I love to serve this with couscous and natural yoghurt. Also, feel free to substitute the harissa paste for Ballymaloe relish for a milder child-friendly version.

Serves: 4

Prep time: 15 minutes

Cook time: 1 hour 30 minutes

4 chicken thighs or drumsticks

2 tsp coarse sea salt

Black pepper, to taste

2 tbsp olive oil

Tbsp Harissa paste

½ red chilli, seeds removed and finely sliced

2 cloves garlic, crushed

4 carrots, peeled and cut into large chunks

4 parsnips, washed and cut into large chunks

1 courgette, cut into large chunks

250mls vegetable stock

Tbsp honey

Juice of ½ lemon

Pre heat the oven to 180 degrees.

Heat the olive oil in a heavy-bottomed pan. Add the chicken and fry until the skin is brown and crispy. Season with salt and black pepper.

Transfer to a roasting tray and brush each piece of chicken with a light coating of the harissa paste, add more harissa paste if you like it really hot.

Scatter the chopped vegetables around the chicken.

Mix all other ingredients together and pour over the contents of the roasting tray.

Place the tray in the preheated oven for 1 hour 15 minutes, or until cooked through.